Running and dehydration

Hydration keeps you going

There are many things that can cause dehydration, in this post i will
concentrate on dehydration in relation to sport and plain old fashioned
failure to take in enough liquids.Many people search on the
internet to see if they can still train when sick. More often than not
this group is so dedicated to their training schedule that they will
train anyway. If you do then at least remember that increased body
temperature will also result in increasd sweating.Your body needs
fluids not just to quench your thirst but also to expell toxins as well
and to keep your system flexible, lubricated and running smoothly.

The Signs and Symptoms of Dehydration

Symptoms
of dehydration usually begin with thirst and if this is ignored it
progresses to more alarming manifestations. The initial signs and
symptoms of mild dehydration in adults appear when the body has lost
about 2% of it's total fluid. These mild dehydration symptoms are often
(but not limited to):ThirstDry skin which can become itchyDark coloured urineDry mouthFatigue and feelings of weaknessChills

If
the dehydration is allowed to continue unabated, when the total fluid
loss reaches 5% the following effects are normally experienced:

Be
aware that these are not the only symptoms of severe dehydration that
may manifest in response to dehydration, these are simply the most
common. Symptoms of dehydration will differ from person to person
because the body is a complex network of systems and everyone's body is
different. When these systems are disturbed due to loss of fluids there
will be several common symptoms shared by most bodies, but there may
also be unusual or unexpected responses depending on the particular
person in question. Age also plays a part in the manifestation of
symptoms. Signs of dehydration in a child will not be the same as those
experienced by a teenager, adult or in the elderly. Dehydration
prevention is the best treatment for every age group

To think that it is enough just to top up with water when dehydrated is not the best solution.When
you become dehydrated you also lose vital electrolytes so it is very
important to replenish them along with the water. Electrolytes are
sodium and Potassium (salts).Electrolytes are needed for
electro-chemical reactions within cells. A lack of electrolytes in the
body can interfere with the chemical reactions needed for healthy cell
operation and is known as water intoxication. This can become a serious
condition and has lead to death in extreme cases.

If you notice that someone is dehydrated give them sips of water or sports dink preferably. DO NOT give them food !Why
not? Well strange as it seems food needs fluid for optimal digestion.
So let them fill up on the fluid first. Once you are sure that they
have enough fluid you can start with small salty snacks. The salt will
help keep the fluid in the body.If a person is showing some of the
more severe symptoms of dehydration as listed above, call an ambulance
immediately. He or she may be past the point where ingestion of the
proper fluids will help; get them medical attention immediately.

Prevention of Dehydration

The
average amount of fluid lost per day is two to three litres, through
breath, sweat, and urine. This number can increase or decrease based on
the types of activities that you participate in. If your training
workload is high you can actually lose around 2 litres an hour!To
prevent dehydration you simply need to replenish the liquids that are
lost throughout the day and during the training schedule. One rule of
thumb: By the time you feel thirsty you are already dehydrated .